Our skin is the largest organ, protecting us from our surrounding environment. Being a thin layer of tissue, it is often exposed to plenty of damaging substances. Over time, our skin begins to age, resulting in fine lines, wrinkles, and age spots. Although aging is inevitable, you can take action.
There are plenty of individuals in their 50s, 60s, and even their 70s, who achieve younger looking skin. When you take care of yourself, you can most certainly improve your complexion. From creams to skin treatments, there are plenty of options available — but your lifestyle plays a major role.
Nutrition and Your Skin — Eat These 4 Foods
Your skin is living tissue and requires nutrients to stay healthy. Both macro- and micronutrients are essential in terms of skin maintenance, which is why you need to consume a balanced diet that contains carbs, protein, healthy fats, vitamins, and minerals.
Like the brain, the primary fuel for skin cells is glucose — however, fatty acids and amino acids are also required. If you’re not eating a nutrient-rich diet, you will more than likely suffer from a deficiency or two. In turn, hormone and enzyme production suffers, affecting skin’s ability to repair cells and fully function.
There’s a clear connection between skin health and nutrition. From vitamin A to vitamin D, flavonoids to peptides, you need to consume a balanced diet. So, focus on the following four foods to ensure your skin gets the tools it needs to stay fresh and healthy.
There’s nothing better than a fresh strawberry or blueberry. High in immune-boosting vitamin C, berries are known to protect you against a wide range of diseases. To maximize benefits, consume a variety of berries, as some offer greater concentration of specific nutrients in comparison to others.
Some of the nutrients you’ll obtain include, anthocyanin and ellagic acid — two potent antioxidants that help target free radicals and reduce inflammation. The same is true for vitamin C, a nutrient that increases collagen productions and hydration; as well as essential fatty acids, which improve skin’s smoothness.
- Olive oil
When eaten raw, olive oil offers plenty of beneficial nutrients — it can even be applied topically. The type of fat in olive oil actually protects your heart, helping you reduce bad cholesterol of high blood pressure.
Once again, it offers antioxidant protection, helping you maintain more youthful looking skin. In fact, this delicious oil offers polyphenols, phytosterols, and vitamin E — all which help protect aging and UV-damaged skin. Use it to make a vinaigrette, or apply it directly to your skin as a natural moisturizer.
- Green tea
When it comes to inflammation, you want to do everything you can to reduce inflammatory markers. Not only does inflammation increase symptoms such as fatigue and pain, but it also ages your skin. Green tea offers key antioxidants and anti-inflammatory properties, making it the ultimate morning skincare remedy.
Based on its ability to fight cancer cells, green tea can also help prevent skin cancer. Drink on a regular basis, but also use when you’re in need. A chilled, damp green tea bag, can actually be applied directly to the skin in order to reduce puffiness. This is based on the natural tannins found in tea, acting as an effective astringent.
Offering lycopene, tomatoes help heal skin from the inside out. Their high antioxidant content helps reduce cellular damage and enhances healing. With the addition of vitamins A and C, tomatoes have the ability to fight acne, all while reducing any associated inflammation.
Since vitamin A helps you maintain both healthy skin and hair, focus on eating more tomatoes on a regular basis. Amazingly, just one cup of chopped tomatoes, provides over half of your daily recommended intake. Raw them both raw and cooked to maximize nutritional benefits.
In conjunction with a balanced diet, your skin also needs plenty of water. Swap any sugary drinks for fresh water, ensuring you get at least 8 cups daily. If you’re active, you need to drink even more. When your skin is properly hydrated, it won’t be prone to drying out, making it appear more supple.